Hanging Knee Raise

Hanging Knee Raise: Strengthen Your Core with Precision

The Hanging Knee Raise is an excellent exercise for targeting the lower abs and building overall core strength. This bodyweight exercise also engages the hip flexors and stabilizers, making it a valuable addition to any core workout routine.

How to do Hanging Knee Raise

1. Setup the Equipment:

   • Find a pull-up bar or any sturdy overhead bar that allows you to hang with your feet off the ground.

2. Position Yourself:

   • Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
   • Hang from the bar with your arms fully extended and legs straight.

3. Starting Position:

   • Engage your core and keep your body steady.
   • Ensure your shoulders are pulled down and away from your ears.

4. Performing the Raise:

   • Inhale and slowly lift your knees toward your chest by bending your hips and knees.
   • Bring your knees as close to your chest as possible while keeping your lower back flat.

5. Lowering the Legs:

   • Exhale as you slowly lower your legs back to the starting position, maintaining control throughout the movement.

6. Repetitions and Sets:

   • Perform 3-4 sets of 10-15 repetitions, focusing on control and form rather than speed.

Form Tips

• Engage Your Core: Keep your core tight throughout the movement to maximize muscle engagement and prevent swinging.
• Controlled Motion: Perform the exercise slowly and with control to ensure the proper muscles are targeted and to avoid using momentum.
• Breathing: Inhale during the lifting phase and exhale during the lowering phase to maintain a steady rhythm.
• Leg Position: Keep your legs together during the movement for better stability and control.

Targeted Muscles

Primary Muscles:

• Lower Abdominals (Lower part of the rectus abdominis)

Secondary Muscles:

• Hip Flexors
• Obliques (Side abs)

The Hanging Knee Raise is a highly effective exercise for developing lower abdominal strength and improving overall core stability. By focusing on proper form and controlled movements, you can maximize the benefits of this exercise and achieve a stronger, more defined core.